Why Muscle is One of the Most Beneficial Interventions for Longevity in Men and Women
Muscle strength is one of the strongest predictors of healthy aging. In large studies involving nearly two million adults, individuals with greater muscle strength had a substantially lower risk of premature death than those with lower strength—even after accounting for age and physical activity.
Over the last two decades, we have completely changed how to view skeletal muscle. It is now recognized that muscle is one of the body's largest endocrine organs—meaning it doesn't just help us move, it actively communicates with the rest of the body. Healthy muscle releases signaling molecules called myokines that reduce inflammation, improve insulin sensitivity, support brain health, and even influence the immune system. In other words, muscle is constantly sending "stay healthy" messages throughout the body.
This helps explain why muscle mass and strength are among the strongest predictors of longevity. Numerous studies have shown that individuals with greater muscle strength—particularly grip strength and lower body strength—have lower rates of heart disease, diabetes, falls, disability, and even premature death. As we age, we naturally lose about 3–8% of our muscle mass each decade after age 30, with the rate accelerating after age 60. This process, called sarcopenia, is not an inevitable consequence of aging—it's largely the result of inactivity, inadequate protein intake, and insufficient resistance training.
The good news is that muscle is remarkably adaptable at any age. Even adults in their seventies, eighties, and nineties can build meaningful strength with progressive resistance exercise. Pairing strength training two to three times per week with adequate protein intake—roughly 1.2 to 1.6 grams per kilogram of body weight per day for most active adults—can dramatically improve muscle quality, metabolic health, and physical independence. Every pound of muscle you build becomes an investment in your future mobility, resilience, and health.
At Grand Health, we don't view muscle as something to pursue for appearance—we see it as one of the most powerful tools for preserving independence and preventing chronic disease. If your goal is to remain active enough to hike, ski, play with grandchildren, or simply get up from the floor without assistance decades from now, building and maintaining muscle may be one of the highest-return investments you can make.
Impact level: 10/10
References
Pedersen BK. Muscle as an endocrine organ. Comprehensive Physiology. 2013;3(3):1337-1362.
Landmark review introducing skeletal muscle as an endocrine organ and describing the role of myokines in whole-body health.
Severinsen MCK, Pedersen BK. Muscle–Organ Crosstalk: The Emerging Roles of Myokines. Endocrine Reviews. 2020;41(4):594-609.
Comprehensive review describing how skeletal muscle communicates with the brain, liver, adipose tissue, bone, pancreas, and immune system.
Fiatarone MA, Marks EC, Ryan ND, Meredith CN, Lipsitz LA, Evans WJ. High-intensity strength training in nonagenarians: Effects on skeletal muscle. JAMA. 1990;263(22):3029-3034.
Classic study demonstrating that adults in their 90s can significantly increase muscle strength and function with resistance training.
Leong DP, Teo KK, Rangarajan S, et al. Prognostic value of grip strength: Findings from the Prospective Urban Rural Epidemiology (PURE) Study. The Lancet. 2015;386:266-273.
Landmark international study showing grip strength is a powerful predictor of all-cause mortality and cardiovascular mortality.
Cruz-Jentoft AJ, Bahat G, Bauer J, et al. Sarcopenia: Revised European consensus on definition and diagnosis (EWGSOP2). Age and Ageing. 2019;48(1):16-31.
International consensus statement establishing muscle strength as the primary clinical indicator of sarcopenia.
Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376-384.
Meta-analysis demonstrating that protein supplementation enhances gains in muscle mass and strength during resistance training, with benefits plateauing around 1.6 g/kg/day of total daily protein intake.
Medically Reviewed and Written by Dr. Tobin Dennis.